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Training Log Archive: D-MAN

In the 7 days ending Feb 27:

activity # timemileskm+m
  Running5 4:17:36 35.28(7:18) 56.77(4:32)
  Strength7 1:19:00
  Core5 52:00
  Total7 6:28:36 35.28 56.77

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SuMoTuWeThFrSa

Saturday Feb 27 #

Core 10:00 [3]

PM Core.

Strength 7:00 [3]

PM Lower leg strength exercises.

Note
(rest day)

PM Stretch 60min.

Friday Feb 26 #

Running 1:00:15 [3] 13.12 km (4:36 / km)
shoes: Nike Air Zoom Pegasus34 DB

PM Run along the S side of Nose Hill along the path. Felt ok. Colder -8C/-18C, N 37 km/h.

Strength 15:00 [3]

PM Strength/Core.

Strength 7:00 [3]

PM Lower leg strength exercises.

Note

PM Stretch 60min.

Thursday Feb 25 #

Running 30:25 [3] 6.65 km (4:34 / km)
shoes: Nike Air Zoom Pegasus34 DB

AM Run S along Nose Creek and back. Felt good. Nice out 3C/-1C, W 20 km/h.

Core 10:00 [3]

PM Core.

Strength 7:00 [3]

PM Lower leg strength exercises.

Note

PM Hike around Nose Hill 3h19min 7.91km.
PM Stretch 90min.

Wednesday Feb 24 #

Running 56:50 [3] 12.25 km (4:38 / km)
shoes: Nike Air Zoom Pegasus34 DB

PM Run along the S side of Nose Hill along the path. Felt ok. Nice 0C/-2C, SW 7 km/h.

Core 10:00 [3]

PM Core.

Strength 7:00 [3]

PM Lower leg strength exercises.

Note

PM Stretch 80min.

Tuesday Feb 23 #

Core 12:00 [3]

AM Core/Strength.

Strength 7:00 [3]

PM Lower leg strength exercises.

Note
(rest day)

PM Hike around Nose Hill 4h20min 8.76km.
PM Stretch 70min.

Monday Feb 22 #

Running warm up/down 15:00 [2] 3.21 km (4:40 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm up run.

Running intervals 20:06 [4] 6.01 km (3:21 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Intervals S along Nose Creek and back. 4x 3' R90'' 2' R2'. Felt pretty good. Second half was tougher back into the wind. Nice out 8C, NW 30 km/h.
3:25/km
3:15/km
3:23/km
3:16/km
3:24/km
3:17/km
3:25/km
3:11/km

Running warm up/down 15:00 [2] 3.04 km (4:56 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm down run.

Core 10:00 [3]

PM Core.

Strength 7:00 [3]

PM Lower leg strength exercises.

Note

PM Stretch 95min.

Sunday Feb 21 #

Running 1:00:00 [2] 12.49 km (4:48 / km)
shoes: Nike Air Zoom Pegasus34 DB

PM Run up to Nose Hill NE side and back. Felt good. Tough going in all the soft snow. Nice 6C/1C, W 31 km/h.

Strength 15:00 [3]

PM Strength/Core.

Strength 7:00 [3]

PM Lower leg strength exercises.

Note

PM Stretch 60min.

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